The Ultimate 30-Day Beginner's Guide To Fitness Day 21

Today, you'll learn about creatine, one of the most popular performance supplements. It's becoming more common among athletes all the time, but plenty of people are still confused about it. Here's what you need to know!

Back | Main | Next

Protein is probably the best-known supplement for athletes and gym-goers, but creatine isn't far behind. This odorless, tasteless compound launched the modern age of sport supplementation back in the 1990s, and today, it is perhaps the most researched of all supplements, with more than 200 studies and dozens of peer-reviewed articles in prominent journals.

We know more than ever before about what creatine does and how it can help athletes, but myths and misinformation are still common in the media and in locker rooms worldwide. Steve will tell you more in today's video.

Ultimate 30 Day Beginners Guide To Fitness: Day 21
Watch The Video - 02:07


Day 21 Challenge

  • Learn about creatine.
  • Rest or perform an optional bodyweight circuit.

Creatine Is King

As Steve mentioned, creatine won't turn you into the Incredible Hulk. What it will do is help fuel intense, short-duration exercise like weight training and sprinting. Your body has plenty of creatine already, but it can struggle to keep up with demand, particularly as intensity goes up and rest periods go down.

Creatine's major appeal is that it can help you train more, and train harder, before you wear out. As Steve said, it's the substance your body uses to get "one more rep." If you don't train hard or don't want to, then it's probably not something that you'll need.

So who takes creatine? Among athletes, both amateur and professional, surveys have indicated that at least half take it, and potentially many more. Increasingly, women take it, and a growing number of middle-aged people and senior citizens take it as well. Why? One obvious reason is to help them retain muscle mass, which has been linked in studies to both quality of life and life expectancy. Creatine has also been linked to a range of health benefits in recent studies.

99.9% Pure Creatine for Building Muscle Go Now!

If you've got anything left in the tank after yesterday's free weights workout, feel free to tackle of the two bodyweight circuits below! One adds a suspension trainer such as a TRX into the mix, which makes movements like dips and push-ups even more challenging. If you're not ready for that just, then stick to the pure bodyweight circuit.

On the other hand, if your body is screaming for a rest day, then by all means, listen! You've got plenty of fun training ahead in the last nine days of this trainer, and we want you to be ready.

Bodyweight Circuit
5 rounds: Without stopping (if possible)
1

Pushups

5 reps, 4 reps, 3 reps, 2 reps, 1 rep
Pushups Pushups

2

Pullups

5 reps, 4 reps, 3 reps, 2 reps, 1 rep
Pullups Pullups

3

Dips - Triceps Version

5 reps, 4 reps, 3 reps, 2 reps, 1 rep
Dips - Triceps Version Dips - Triceps Version

4

Burpee

5 reps, 4 reps, 3 reps, 2 reps, 1 rep
Burpee Burpee

5

Side Lunge

5 reps, 4 reps, 3 reps, 2 reps, 1 rep
Dumbbell Side Lunge Dumbbell Side Lunge

Option 2
Suspended Bodyweight Circuit
5 rounds: Without stopping (if possible)
1

Ring Dips

5 reps, 4 reps, 3 reps, 2 reps, 1 rep
Ring Dips Ring Dips

2

Suspended Fallout

5 reps, 4 reps, 3 reps, 2 reps, 1 rep
Suspended Fallout Suspended Fallout

3

Suspended Push-Up

5 reps, 4 reps, 3 reps, 2 reps, 1 rep
Suspended Push-Up Suspended Push-Up

4

Suspended Row

5 reps, 4 reps, 3 reps, 2 reps, 1 rep
Suspended Row Suspended Row

5

Suspended Split Squat

5 reps, 4 reps, 3 reps, 2 reps, 1 rep
Suspended Split Squat Suspended Split Squat


Check out Optimum Nutrition's complete supplement lineup! Go Now!

Back | Main | Next